Entries by admin

Thursday, 5/29/2014 WOD

“Nothing can dim the light which shines from within.” – Maya Angelou Warm up: CFTE Dynamic Warm up 100 Jumping Jacks Skill: 180 Degree Burpee Conditioning: “You Gotta Get Hotta With Tabata” 180 Degree Burpee Rest 1 Minute Chin-ups Into Knee Raise in Top Postion Rest 1 Minute Speed Skater Toe Touch Rest 1 Minute […]

Wednesday, 5/28/2014 WOD

“Deep within us all is the power to create, the power to fulfill, and the power to achieve way, way beyond our thoughts and imaginations.” – Kerry Myers Warm up: CFTE Dynamic Warmup 10 Toes To Bar 10 Supermans on Box 10 Lateral Lunges Per Leg Skill: Overhead Squats / Sumo Deadlift High Pull Build to […]

Tuesday, 5/27/2014 WOD

“Every passing minute is another chance to turn it all around.”  Cameron Crowe Warm up: CFTE Dynamic Warm up Foam Roll Therapy Skill: Active Release Technique with Foam Roller Conditioning: 2 Rounds: 5 Minute Row 5 Minute Sit-ups (Hold Bridge Position During Any Break) 5 Minute Supermans (Hold Plank Position During Any Break)

Monday, 5/26/2014 WOD

“I like to see a man proud of the place in which he lives, I like to see a man live so that his  place will be proud of him.” Abraham Lincoln Warm up: CFTE Dynamic Warm up 2 Rounds: 5 Pull-ups 10 Push-ups 15 Squats 20 Sit-ups 20 Supermans 200 Meter Run Conditioning: Hero […]

Sunday, 5/25/2014 WOD

“Once you replace negative thoughts with positive ones, you’ll start having positive results.” – Willie Nelson Warm up: CFTE Dynamic Warm up 3 Min Jump Rope 3 Rounds: 16 Sit-ups with Rotation 12 Jump Squats 8 Pull-ups Conditioning: 16 Minute AMRAP: 30 Double Unders 40 Russian Twists 20/14 15 Hang Power Cleans 75/55

Saturday, 5/24/2014 WOD

“Your life is an occasion; rise to it.” – Mr. Magorium Warm up: Dynamic Movements/Agility Ladder 8 Sit-ups 12 Air Squats 15 Supermans Conditioning: 2 Rounds: 50 Lunges (25 per leg) 40 Strict Press With Med Ball (20lb/14lb) 30 Sit-ups 20 Wall Balls (20lb/14lb) 10 Burpees

Friday, 5/23/2014 WOD

“Live with intention.  Walk to the edge.  Listen hard.  Practice wellness.  Play with abandon.  Laugh.  Choose with no regret.  Appreciate your friends.  Continue to learn.  Do what you love.  Live as if this is all there is.”  Mary Anne Radmacher Warm up: CFTE Dynamic Warm up Burgener Warm Up Skill: Push Jerk Strength: Push Jerk […]

Thursday, 5/22/2014 WOD

“It’s not about being the best.  It’s about being better than you were yesterday.” – Unknown Warm up: CFTE Dynamic Warm up 300 Meter Row 20 Shoulder Pass Throughs 20 Overhead Squats with Dowel 20 Sit-ups 20 Supermans Skill: Ground to Overhead Conditioning: “Fight Gone Bad” Style Perform As Many Reps As Possible for 1 […]

Wednesday, 5/21/2014 WOD

“Today can be the Best Day of Your Life So Far. And it will be if you choose to see everything in your life today as a miracle.” – Neale Donald Walsch Warm up: CFTE Dynamic Warm up 3 Rounds 5 x Deadlifts (start with empty bar and then add weight) 5 x Burpees Skill: […]

Tuesday, 5/20/2014 WOD

“Take what you can from your dreams, make them as real as anything” – Dave Matthews  Warm up: CFTE Dynamic Warm up Sprinters Warm up Skill: Pose Method Conditioning: Running WOD “Bleep Test” Followed by: Tabata Air Runners Post “Bleep Test” scores in comments section and record your scores in log book Coaches Notes: The […]